Bench Press: 8 RM

then 2 x 8 @ 90%

 

Then…

 

For Time:

3:00 Min Front plank, 45/25 (must accumulate 3 min before moving on)

30 Kb Swings, 70/53

15  Wt Strict Pull-ups, 20/14

 

2:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on)

20 Kb Swings, 70/53

10 Wt Strict Pull-ups, 20/14

 

1:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on)

10 Kb Swings, 70/53

5 Wt Strict Pull-ups, 20/14

 

 

 

 

 

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